Oven Beef Stew(Low Calorie)
A hearty, low-calorie beef stew with tender vegetables and savory tomato flavors, perfect for a comforting, healthy meal suitable for family dinners or meal prep.
Ingredients
- 3/4 lb. lean boneless beef, cut into 3/4-inch cubes ⓘ
- 2 medium carrots, cut into 3/4-inch pieces ⓘ
- 1 large potato, peeled and quartered ⓘ
- 1 stalk celery, sliced ⓘ
- 1/4 cup water
- 1 (9 oz.) package frozen, cut green beans, thawed ⓘ
- 1 (8 oz.) can tomato sauce ⓘ
- 1 tablespoon regular dry onion soup mix ⓘ
- 1 tablespoon quick-cooking tapioca ⓘ
- 1 teaspoon instant beef bouillon granules ⓘ
- 1/2 teaspoon dried thyme, crushed ⓘ
Instructions
- In a 2-quart casserole, combine beef, carrots, potato, and celery.
- In a mixing bowl, combine tomato sauce, soup mix, tapioca, bouillon granules, thyme, and water; stir into the meat mixture.
Tips & Substitutions
For a deeper flavor, consider browning the beef in a skillet before adding it to the casserole. You can substitute the lean beef with turkey for a lighter option. If you prefer a thicker stew, add more tapioca or a cornstarch slurry towards the end of cooking. Fresh vegetables like bell peppers or peas can also enhance the dish. This stew is an excellent way to utilize leftover vegetables, making it versatile and economical.
Serving Suggestions
Serve the beef stew warm, garnished with fresh herbs like parsley for a pop of color. It pairs beautifully with crusty whole-grain bread or a side salad for a complete meal. For a heartier option, consider serving it over a bed of brown rice or quinoa. This dish is perfect for a cozy family dinner or a gathering with friends, making it a staple in American recipes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the stew in a saucepan over medium heat, stirring occasionally until heated through. If the stew is too thick after refrigeration, add a splash of water or broth to reach your desired consistency. For longer storage, consider freezing the stew for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Beef Stew(Low Calorie) contains roughly 322 calories, with 6g protein, 62g carbohydrates, and 6g fat. It is an excellent source of vitamin C (25% of the Daily Value), dietary fiber (23% of the Daily Value), and potassium (20% of the Daily Value), and a good source of vitamin A and protein. Note that it is relatively high in sodium, at 2611mg per serving (114% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different vegetables in this beef stew?
Absolutely! Feel free to substitute with your favorite vegetables. Common options include peas, corn, or even mushrooms. Just make sure to adjust cooking times slightly for harder vegetables to ensure everything cooks evenly.
How can I make this stew spicier?
To add some heat, consider including diced jalapeños or a pinch of red pepper flakes in the meat mixture. You can also finish the stew with a dash of hot sauce just before serving for an extra kick.
Is it possible to make this stew in a slow cooker?
Yes, you can easily adapt this recipe for a slow cooker. Simply combine all the ingredients in the slow cooker and cook on low for 6-8 hours, or on high for 3-4 hours, until the beef is tender and flavorful.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).